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9 Healthy Foods That May Contribute To Weight Gain In India

The web is already overflooded with the content regarding weight loss. But the case is not the same for everyone. Some people want to gain weight to get into their desired shape. Are you also struggling with bony fame? If yes, low-calorie intake can be one of the reasons. Other reasons can be due to genetic issues.

 Healthy Foods That Can Help You In Weight Gain

The weight gain journey cannot be a good one if you start consuming oily and junk food for the sake of increasing your calorie intake. Gaining weight is not all about having more calories, it should be in a healthy way. Overeating or taking supplements without confirming it with a doctor or a dietitian should not be encouraged. One of the best ways to gain weight is to have at least four to six meals a day that contain protein and fat.

If you have plans for gaining weight, consider beginning with having 300-500 calories per day. Many people increase the amount of food but keep their number of meals per day similar. Overeating and having junk food should be avoided at all costs. It can harm the digestive system in the long run and can make you vulnerable to many diseases.

Here’s the list of food that you can try!


Milk for weight gain

Also called “complete food”, it can be a great option if you want to gain weight. It has proteins, calcium, carbs, fats, minerals, and vitamins that help in muscle building. Consuming one or two glasses of milk per day can help you in getting your desired weight.


Rice for gaining weight

It is a rich source of carbohydrates. High in calories, one cup of rice provides about 200 calories. It is one of the easiest and most effective foods to gain weight, mostly consumed with curries and veggies.

Dry Fruits

Dry Fruits for weight gain

Dry fruits are not only healthy but are also an excellent source of calories. A handful of your favorite ones can be of great use to you. You can have almonds, walnuts, and cashew soaked overnight or can be taken with milk or yogurt.


Smoothies for weight gain

No, we are not talking about the market ones, the ones made at home are most effective. These include chocolate banana nut shake, vanilla berry shake, chocolate hazelnut shake, and super green shake. Find out the one that suits you best and try one today.

Red Meat

Red Meat for weight gain

If you are non-vegetarian, Red meat is an option for you. It has leucine and creatine that help in boosting muscle mass. Steak and other red meats contain both protein and fat which add to muscle strength. 



The next on our list for non-vegetarians is Fish. It contains fatty acids and proteins which can help in gaining weight. If you have plans to put on a few pounds, try steamed fish, fried fish, and smoked salmon.



Eggs contain healthy fats, vitamins, and calcium. These are one of the prominent muscle-building foods that can help you in gaining weight. Having egg yolk in your diet can be of great help.

Also read,

5 Must-Try Recipes During Your Weight Loss Journey



One of the ways to gain weight can be nourishing your gut bacteria. It has carbs and calories that increase muscle glycogen stores. It can be one of the most cost-effective and easy-to-cook recipes.

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Whole grain bread

Whole grain bread

The last on our list is Whole grain bread. It has carbs that help in putting on extra kilos. The good bacteria in sourdough also help in getting the immune system better.

Anu Kumari

An avid reader who embraces imperfections and loves story-telling.

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